Warm up 4 rounds 5 pull ups (weighted) 10 push ups 15 squats Strength Deadlift 5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter Wod 14 minute AMRAP 9 chest-to-bar pull-ups 10 power cleans, (135/95) 20 squatsRead More
Warm Up minute 6 minute emom- run 100m, 5 push ups then 10-20 empty bar back squats with a 1 second pause at the bottom Strength- Back squats Heavy 3’s (do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3 WOD...Read More
Warm Up 800M sandbag run with a partner Strength Push Jerk 2,2,2,2,2,2 Go heavy! Wod 6 Rounds 9 Shoulder to overhead 135/95 9 burpees over your bar 200M run with a wall ballRead More
Warm up- 500M row 3 rounds 10 pull ups 10 push ups -Grab a bar work empty bar power postition squat clean Strength Sets of 2 Power position squat clean- work on speed under the bar 2,2,2,2,2,2 Wod 20 min AMRAP 400m Run 10 Squat Cleans (135/95) 10 T2BRead More
Sunday Funday Teams of 2- Wod 1- 10 minutes 800M with a 45/25 plate Max wall balls with remaining time- 2 burpees each every time you switch off on the wall balls Wod 2- 12 Minute Amrap 10 Clean and Jerk 135/95 10 pull ups *clean and jerks and pull ups can be split however...Read More
8am Endurance 20 minute partner interval row Partner one rows 45 seconds… 15 seconds to switch, partner 2 goes. Partner bike 12 minutes max cals… switch on the minute. 2 burpees each on every switch 9am Mobility 10 am Partner chipper one partner works at a time “99 problems but thruster’s arent one” 35 minutes...Read More
Quick little warm up- 40 bike or rower cals 25 empty bar front squats Strength Front Squat Friday Heavy sets of 3 2 sets of warm up 2 more sets of moderate weight then load up that bar and 3,3,3,3,3. keep increasing wieght Wod 25 minutes Buy in 60/50 Bike cals- Go fast! There will...Read More
Warm up- 50 Pass throughs 25 empty bar presses Strength- Push Jerk from the rack Heavy sets of the 3 3,3,3,3,3,3 Wouldnt be a bad idea to pair up with someone on this workout so we dont have to have a million bars.. count reps for your buddy… Wod AMRAP 5 Minutes 50 Wall Ball...Read More
Warm Up 4 rounds 5 pulls ups 10 push ups 15 squats Strength Bench press 5 sets of 5 Wod- 18 Minute Amrap a little rest from the weights…. this is a long time to be doing this. pace yourself 8 HandStand Push Ups 10 pulls ups 16 Pistols (8 each leg) 40 Double unders...Read More
